- 5 Tips to Melt your Body Fat like Butter
- What makes your body burn fat?
- What prevents it to enter ‘fat melting mode’
- 5 tips to melt your body fat like butter
- Bottom Line: Stay Consistent
- You Can Now Lose Fat by ‘Freezing’ and ‘Melting’ it Away
- 9 Ways To Burn Fat Fast
- 1. Switch Up Your Workout
- 2. Follow the 80/20 Rule
- 3. Keep a Food Journal
- 4. Break Out Your Blender
- 5. Cut Down on Carbs
- MORE: 7 Ways Nutritionists Avoid Winter Weight Gain
- 7. Pack Your Own Lunch (and Snacks)
- 8. Use Smaller Dishes
- 9. Hydrate
- 10. Chew Slowly and Thoroughly
- 11. Minimize Munching
- 12. Eat an Apple a Day, Because…
- 13. Use Veggies Instead
- 14. Brush Your Teeth Between Meals
- 15. Fill Up on Protein
- MORE: Venus Williams’ Food and Fitness Secrets
- 18. Never Skip Breakfast
- 19. Stand While You Work
- 20. Make it Hot
- 21. Pick Smart Snacks
- 22. Load Up on Grapefruit
- 23. Get Into Green Tea
- 24. Eat Right in the A.M.
- 25. Strengthen Up
- MORE: 27 Surprisingly Healthy Super Bowl Recipes
- 27. Go For Sweet Potatoes
- 28. Get Enough Fiber
- 29. Pick Up Some Blueberries.
- 30. Get Plenty of Z’s.
- 31. Download Healthy Apps.
- 32. Be Realistic
- 33. Burn Calories at Home
- 34. Use the Buddy System
- 35. Add Garlic to (Almost) Everything
- 36. Motivate With a Pro Program
- 37. Experiment (Carefully)
- 38. Laugh!
- 39. Go Organic
- 40. A Short Workout’s Better Than No Workout
- 41. Avoid Processed Stuff
- 42. Take an Actual Lunch Break
- 43. Watch What You Add to Your Coffee (If You Drink It)
- 44. Try “superset” workouts.
- 45. Go On a Cleaning Spree
- 46. Walk and Talk
- 47. Fidget
- 48. Clean Your Cabinets
- 49. Watch Your Posture
- 50. Drink Wisely
- The Most Dangerous Fat Is the Easiest to Lose
- TELLING BAD BELLY FAT APART
- BANISHING VISCERAL FAT
5 Tips to Melt your Body Fat like Butter
September 7, 2019
There is more to losing weight than just looking sexy and svelte. A high fat percentage in your body increases your risk to various chronic illnesses that come with being obese or overweight.
And if a recent report by the World Health Organization is anything to go by, the statistics right now are very disturbing.
There are more than 300 million people who are overweight and over a billion who are obese globally. So be very careful with your lifestyle because there are no gimmicks or shortcuts to losing weight quickly!
What makes your body burn fat?
As mentioned earlier, losing fat is not easy, but it is not hard either.
Nonetheless if any one tells that there is an easy and quick solution to weight loss, please run as fast as you can may be it will help!
Through all the magic pills, shake weights and fad diets, only one technique has delivered on its promise to help people burn body fat at home.
It doesn’t have a nice name, it is not appealing, but it’s the reason why most people lose weight in the world today: Diet and Exercise.
A good diet plus exercising regularly leads to increased metabolism which in turn burns the excess fat in the body.
In other words, body fat is us usually stored in cells known as adipocytes and excess calories are stored as fat to be used later.
Without exercising and eating a healthy diet, you will continue to add to your fat storage.
But by creating calorie deficiency through exercise and diet you will shrink your fat deposits causing a considerable change in your fat levels and overall physique.
What prevents it to enter ‘fat melting mode’
Are you not burning any fat even after eating well most of the time?
Well it could be that you are taking the right foods in the wrong proportions or you are taking the right diet at the wrong time.
For instance when you eat very few calories so as to support normal physiological functioning and activity, the body usually adapts by minimizing the energy it uses to do various tasks.
The body may also burn muscle for energy so as to conserve the fat deposits.
This is what is known as starvation mode. The body goes into starvation mode to conserve energy and you may easily find yourself experiencing a weight loss blackout if you eat very few calories.
So reduce your calorie intake but don’t cut it off completely. Other reasons that may prevent your body from entering the fat melting mode include:
- Not eating enough
- Not drinking enough water
- Taking too much sugar
- Drinking alcohol excessively
- Not eating enough protein
5 tips to melt your body fat like butter
Nonetheless, if treated well the human body is a highly adaptable machine.
Even if decades of neglect have allowed tens of pounds of fat to accumulate in your frame, you can easily get rid of the excess fat much faster than you think.
Follow these 5 easy steps for quick and long lasting fat loss:
1. Reduce Calorie Intake
Reduce your calorie intake but do not make huge cuts.
Huge cuts can easily plunge you into starvation mode which may reduce your metabolism rate making it very hard for you to melt the excess fat.
Just make smaller cuts every week or two. In addition, varying your calorie intake is also another way of outsmarting your body and continuing to shed more body fat without necessarily affecting your metabolism.
So rather than taking the same amount of calories everyday vary your calorie consumption every 2 to 3 days to keep starvation in check and to continue burning more fat.
2. Increase activity level
Get out there and move more. Try to do something that increases your pulse rate i.e. treadmill, weights and walking and so on.
You can also start a running or hiking club with coworkers or friends. This will go a long way in increasing your metabolism rate and burning the excess fat in your body.
3. Try High-Intensity Intervals Training (HIIT)
This is basically a workout that alternates between fixed periods of complete rest and intense bursts of activity.
For instance, run as fast as you can for a minute or two and then rest or walk for a minute or 2.Repeat that for about 5 times. Although it sounds very simple it is very effective, much more than steady rate cardio.
4. Eat clean foods
Diet makes abs, and if what they say is anything to go by you cannot out exercise a bad eating habit.
So if you want to melt body fat like butter, start by avoiding refined carbs, processed foods and fake sugars.
Then add foods with low energy density to your diet. In others words, include lean meats, leafy greens, whole grains, vegetables and fruits in your diet.
5. Increase your metabolism
When it comes to early morning beverages, consider swapping other drinks with a cup of coffee or green tea.
They are ideal for fat loss because they help increase your metabolic rate and provide a reliable antioxidant support for recovery from intense workouts. Even better, they are much more hydrating than other morning drinks.
Bottom Line: Stay Consistent
Almost everyone trying to melt body fat like butter is looking for methods to achieve their lean body and low BMI or body fat percentage objectives faster, but it is only through consistency in your workouts and diet that you will make any progress.
If you stick to these 5 tips you will be surprised at the quality of results you will achieve in a month or so!
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Rapid Weight Loss
In all my years in the diet & fitness industry, I don’t think anyone has ever told me that they were looking for a way to lose weight slowly. In fact, most people that come to me about losing weight are looking for something that will produce results as fast as humanly possible. And I truly believe that the #1 reason that most diets fail is because they don’t produce results fast enough. Let’s face it…it’s no fun to spend hours at the gym, followed by small portions of food we can’t stand, day after day, only to see the scale drop just one pound during the week.
For a diet to be successful, I truly believe that the diet must produce visible and significant results FAST. When the dieter sees real results quickly, he/she becomes more engaged. And when I can get the dieter engaged in the diet, it produces a “snowball effect” causing the results get better and better as the dieter gets leaner and leaner because of the results they are seeing on an everyday basis.
On the 3-Week diet, you WILL see real results daily. Your scale will move, your clothes will fit better, you’ll feel lighter (because you’ll actually be lighter) and you will look and feel better than you have in years.
This is why the 3-Week Diet is so ultra-effective. It produces extremely fast, visible results. !ese fast results keep the dieter motivated. And that motivation keeps them going until they reach levels of fat loss that they never imagined were possible.
Once you know the methods you’ll learn in the 3-Week Diet, you’re going to be fully equipped to lose weight virtually on command.
This is not another “fad” diet. This diet is based on science and it has been proven to be extremely effective for millions of people for the past several decades. !is diet takes into account your own biology and hormones and how the body processes, utilizes, stores and burns body fat. This program will show you how and why you have gained the excess weight you now want to get rid of, so that you can stop the weight from ever coming back.
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— The latest weapon in the battle of the bulge is the body contouring process known as SculpSure, a nonsurgical procedure that claims to be the first to use lasers to “melt” stubborn abdominal fat.
The $1,500-per-session procedure is reportedly less painful than other alternatives and convenient enough that it can be done in under half an hour.
“This is something you can do on your lunch break. Takes literally 25 minutes,” Dr. Hooman Khorasani, the chief of the dermatologic and cosmetic surgery division at the Mount Sinai School of Medicine, told ABC News.
Here’s how it claims to work: First, cooling plates are attached to the patient’s abdomen. Next, a laser penetrates the skin, heating up fat cells and, SculpSure claims, destroying the fat cells in a way that means some of the fat can be eliminated by the body. Patients can determine the level of heat they want, meaning they might get different results.
Jordana Persad said her belly area has always been a trouble spot, so the 34-year-old New Jersey resident turned to SculpSure.
“I did it to jump-start my diet. I wanted to see a result right away,” she said.
Persad said the treatment didn’t hurt at all, so she decided to do it again.
“Once you remove most other part of the fat layer and you wait about six weeks or so … you can actually go back in the same area and repeat the procedure,” according to Khorasani. He did not perform Persad’s procedure.
She said she has lost 1 to 2 inches of belly fat. “I fit nicer in my jeans,” she said.
Persad did not mention whether her diet had anything to do with the change. She said she has recommended the procedure to friends.
Doctors say that it takes about 12 weeks to see full results and that the procedure is ideal for patients who already have a healthy lifestyle but can’t seem to get rid of certain areas of fat.
SculpSure is currently approved by the FDA only for use on the abdomen. Side effects include swelling, numbness and bruising.
There are no independent medical studies that prove the procedure works to “melt” fat. Khorasani described the procedure as one more alternative for patients.
“In some patients it’s actually a really amazing way of removing some localized area of fat that has been really bothering them for a while,” he said.
ABC News’ chief women’s health correspondent, Dr. Jennifer Ashton, called the procedure “an interesting new option.” She said that some studies have shown that after surgical liposuction, fat can reappear in other places in the body but “we don’t know” if that will happen with SculpSure because the procedure is too new.
“We have to remember the alternatives here,” she said today on “Good Morning America.” “Healthy diet and exercise are not only better for you on the outside but better for you on the inside.”
Ashton added, “There’s always the novel concept ‘Accept yourself as you are.’”
You Can Now Lose Fat by ‘Freezing’ and ‘Melting’ it Away
Men trying to lose weight | Jean-Sebastien Evrard/AFP/Getty Images
Losing weight isn’t fun. People will try just about anything to avoid the long, uncomfortable transition from an unhealthy lifestyle to one in which diet and exercise are focal points, going so far as to take unproven and often unsafe medications, buy ridiculous weight-loss products, and even go under the knife. As a result, would-be entrepreneurs, inventors, and hawkish salespeople have been able to make a fortune over the years by continually churning out ‘miracle’ weight-loss solutions, all which have been found to be disappointments.
Though that ‘miracle’ weight-loss and fat-burning solution has yet to be developed, science is finding new ways to flush our bodies of fat — and it’s a bit more intricate than simply using a knife and a vacuum. You see, medical professionals are now fighting fat and obesity with something a bit more primal: fire and ice.
Two new fat-destroying medical procedures are starting to hit the mainstream with full-force, and at first, they sound somewhat frightening. By developing new rapid heating and cooling technologies, you can now literally make an appointment, just about anywhere, to have your body fat melted or frozen off. That’s right — you can deal your adipose a blow with the kiss of frost, or the lick of flame.
Sounds a bit scary, doesn’t it? Well, it is. These are still developing technologies, after all. But they are showing promise. In fact, the FDA has even given them its blessing.
Some procedures actually cause you to excrete fat | Source: iStock
The freezing of fat, which has adopted the name CoolSculpting, is a way of killing the fat cells under the skin, and letting your body eventually filter out the dead stuff, leaving you with less tissue than before. Basically, the devices and techniques used are calibrated so that when applied, your skin is left unscathed (no frostbite!), but the underlying tissue is destroyed. It’s strange, but evidently does work for a good number of people.
There is a Gizmodo article that detailed the entire process. In that article, the writer explains that CoolSculpting has become one of, if not the most popular body-contouring technique in America. But it’s not cheap, at a price of $400 to $1,500 per session.
In a nutshell, freezing your fat should get you a 20% to 25% reduction in the number of fat cells in a treated area. That’s around 40 cubic centimeters. So, this might work for you, but it will probably take a number of sessions to see results. Oh, and the weirdest part is that you end up pooping that fat out.
On the other end of the temperature spectrum, melting fat is also becoming a popular way to slim down. Though it does sound like the treatment itself is a bit more intense.
There are a couple of different ways that fat can be ‘melted’ under the skin: using lasers and ultrasound, or radio waves. Within these broader categories, there are also a number of different techniques, devices, and methods that medical professionals can use as well. But the end goal is always the same — emulsify fat, and let your body show the cells the proverbial door.
Doctor consulting with a patient | Source: iStock
It sounds easy enough; you just head in, lay back, and let the doctors blast your adipose with cosmic rays. But if the reviews are any indication, it might be a fairly awful experience. One such review, published on the blog xoJane, tells of how the writer felt as if she had been set “on fire” when she had the treatment done to her inner thighs. Evidently, it’s quite painful, and the treatment was so traumatic that the writer was one of only a few who had the will to sit through the entire thing. And that’s at $500 per session.
Still, the underlying question remains: Does it work? It appears that it does, at least for some people. The trick is that they’re able to get through the procedure — and be able to afford it.
So, what’s the verdict?
These treatments — freezing and melting fat — do show some promise. But they’re still rather rudimentary in their approach and are fairly costly. The technology and techniques are sure to improve with time, and the prices should drop as well. So, if you’re feeling up to it, these are treatments that could be worth a shot.
But if you’re serious about looking and feeling better, it’s best to simply take stock, change your diet, and hit the gym.
Follow Sam on Twitter @Sliceofginger
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- 7 States With the Healthiest Men
- 5 Weight Lifting Programs That are Ideal For Beginners
- 10 of America’s Top-Rated Gyms and Fitness Centers
9 Ways To Burn Fat Fast
The human body is a remarkably adaptable machine. Even if years and years of neglect have allowed pound after pound of fat to fill out your frame, you can rid yourself of that lard at a much faster rate than you brought it on board. In that sense, time is your side!
Take these nine easy-to-implement tips to heart, and progress will come in a hurry!
1. Stay Off The Scale
That you can gain muscle and lose fat is one of the reasons I stress to people not to follow the scale. Body composition and how you look in the mirror matters more than what the scale says.
You could train hard and eat right and build five pounds of muscle and lose five pounds of fat, and what will the scale say? That you still weigh the same.
Frustrating, even though you’ve made good progress. Use the scale as a guide, but how you look in the mirror, how you feel, and how your clothes fit are much better indicators of your progress.
2. Reduce Your Calories Gradually
If you’re looking to lose fat, don’t make huge calorie cuts. This will kick your body into starvation mode, reducing your metabolism and making it more difficult to burn off the fat.
To prevent this metabolic slowdown and allow your body to burn fat at an optimal rate, make smaller calorie reductions every week or two.
3. Vary Your Caloric Intake
This is another way to outsmart your body and continue to lose body fat without lowering your metabolism.
By varying your caloric intake every few days instead of eating the exact same amount of calories every day, keep the starvation mechanism in check and continue to burn fat.
Says Jim Stoppani, Ph.D:
“Although in today’s society food tends to be accessible and abundant, our bodies are designed to store as much energy as possible to prepare for times of scarcity. One way the body does this is by adjusting its metabolic rate based on calorie intake.
If you stick with the same calories every single day while dieting, your body will adjust by lowering metabolic rate to prevent you from burning off too much body fat. It’s all about hormones.
When leptin levels are high, your metabolic rate stays high; when leptin levels drop, so does your metabolic rate.
When calories are low and steady, leptin levels fall and so does metabolic rate. Eating higher calories on some days and lower calories on others helps to keep leptin levels up.”
4. Train With Weights
Resistance training helps with fat loss in a number of ways. Weight training itself burns calories. Studies also show that, unlike aerobic exercise, weight training increases the calories you burn at rest for up to 39 hours after your workout.
Plus, the more muscle your body has, the more calories you burn each day.
Even if your goal is solely to lose body fat, you need to train with weights. This will help prevent any of the weight you lose from being muscle.
Were that to happen, your metabolism would slow, stalling your fat-loss efforts and turning you into a skinny-fat person.
Yes, even someone with anorexia can have a high body fat percentage.
5. Do High-Intensity Intervals (HIIT)
This means alternating a brief period of high-intensity exercise with brief rest periods.
The result: better results in less time.
One of my favorite interval methods is jumping rope. You may need to practice a bit on this one. After a brief warmup, I’ll jump rope as fast as I can for 10-20 seconds, followed by a half a minute at a slower cadence.
Always warm up before intervals, by the way. If you’re not in the best shape, start with cardio of low or moderate intensity. You might also want to check with your doctor.
6. Eat More Fat
Consuming enough of the good fats will help you lose fat, build muscle, and recover faster from your workouts. Healthy fats also have myriad health benefits, including being good for your heart.
So which fats are “good” fats? The polyunsaturated ones (especially omega-3s), such as those from fish and nuts, and the monounsaturated kind, such as those from peanut butter, olive oil, egg yolks, and fish oil.
7. Cut Carbs
The attention focused on low-carb diets has divided many people into “pro” and “anti” low-carb camps. Whichever side you’re on, the bottom line is that reducing your carb intake—especially sugar and starches—when trying to lose fat will help.
Those carbs you do consume should come from sources such as oatmeal and vegetables.
The timing of your carb intake also affects fat-burning. “I recommend tapering down carbohydrates by 3 p.m.,” saysTeam Bodybuilding.com member Ashley Johns, also known by the BodySpace handle Hottie-I-Am. “Consume most of your carbs in the morning and around your workouts.”
8. Increase Your Protein
Increasing protein intake will increase your metabolism and help to maintain your muscle mass, all of which helps with fat-burning. In fact, your body burns more calories when you eat protein than when you digest either fats or carbs.
This may explain why the fat-burning effects of eating more protein were confirmed in a study published in the American Journal of Physiology. One group was fed a high-protein diet (just over 1 gram per pound of body weight per day) while the second group consumed an amount closer to the lower recommendation of the RDA (recommended dietary allowance). The group eating the higher-protein diet burned the most fat.
Yes, you read that right, Grasshopper: Many dieters actually gained muscle mass without working out, simply by eating a high-protein diet.
9. Eat 6 Smaller Meals Per Day, Not 2-3 Feasts
This will ensure that you supply your body with the nutrients necessary to build muscle and burn fat.
Bonus: Your resting metabolic rate increases. It will also prevent your body from kicking into “starvation” mode, which can happen when too much time elapses between meals.
If this happens, your body will start burning muscle for energy and increasing your body-fat stores, as well as slowing down your metabolism. This is the exact opposite of what you want to happen.
Don’t be the kind of person who complains about your situation but never does anything to improve it. Don’t become “happy” with the status quo of being miserable. Now use this knowledge to take action!
GET 60+ FITNESS PLANS Access our entire library of more than 60 fitness programs. We’ll help you gain muscle, lose fat, and change your life! GO NOW
If you’re looking for ways to get back in shape (or get in shape, period), you’re not alone. After all, it’s prime resolution-making (and breaking!) season, which means most of us have some self-improvement goals, and getting healthier and fitter is always a good one. Instead of being laser-focused on shedding pounds, which can result in tunnel vision and frustration, there are some easy ways you can tone and tighten—and melt fat—without agonizing. For tips on how to lose body fat, scroll below for 50 of the best ones.
1. Switch Up Your Workout
If you’re not seeing results from your cardio regimen, switch to interval training. For instance, sprint for 30 seconds, and then recover by walking or jogging for a following 30 seconds and repeat for the duration of your workout. Or, follow this guide.
2. Follow the 80/20 Rule
Eat clean 80 percent of the time, while allowing a bit of indulgence for the remaining 20 percent. By clean, we mean whole foods with no processed flour, sugar, or additives.
3. Keep a Food Journal
This will help you monitor absent-minded eating. A 2008 study found that tracking your eating habits can actually double your weight loss! Rather than pulling out a pen and paper, try free apps like SparkPeople Diet and Food Tracker or LoseIt so you can update your entries on the go.
4. Break Out Your Blender
Blend fiber-rich greens like spinach or kale, avocado, and berries for a delicious and healthy breakfast smoothie to keep you feeling fuller longer.
5. Cut Down on Carbs
Limit your starch intake by choosing protein and vegetables over bread, rice, pasta, and other grains. Evidence suggests that cutting down starchy foods and carbs can help you lose weight quickly, and can also reduce your risk of heart disease.
Photo: Hotel Gratitude
MORE: 7 Ways Nutritionists Avoid Winter Weight Gain
Seems simple, but do it whenever possible instead of using an elevator. You’ve heard it before, but little changes like this are a great way to get incidental exercise, and burn calories without planning a workout.
7. Pack Your Own Lunch (and Snacks)
This can help you avoid unhealthy takeout temptation. Sure, sometimes it’s hard enough to find time to eat lunch, let alone pre-prepare it, but that’s why we came up with 13 healthy lunch ideas that are realistic for busy people.
8. Use Smaller Dishes
Serving meals on smaller, salad-sized plates or in small bowls really can help control your portion size.
Drink a glass of water before each meal to feel fuller and to avoid overeating. While water doesn’t have a magical fat-burning property, nutrition experts say keeping hydrated can stop overeating, as many people confuse thirst with hunger.
10. Chew Slowly and Thoroughly
Slice crunchy vegetables and fruit into large chunks—this will force you to spend longer chewing, slow down your eating, and allow your brain to recognize when your body is full.
11. Minimize Munching
Keep snacks to around 100 calories to avoid over eating. We enlisted fitness guru and celebrity trainer David Kirsch to offer up 10 ridiculously easy-to-grab healthy snacks that clock in at 100 calories or less.
12. Eat an Apple a Day, Because…
It will help curb your appetite and keep your feeling full for up to two hours. The soluble fiber found in apples (pectin) actually reduces the amount of sugar and calories you absorb after a meal, making apples one of the best snacks for dieters. Pectin also stops blood sugar from spiking, which helps to avoid that “crash” that can often leave you desperately craving sugary food.
13. Use Veggies Instead
Swap pasta for shredded zucchini, squash, carrot to decrease the starchy food in your diet.
14. Brush Your Teeth Between Meals
Doing this every time you finish a meal can discourage snacking. Nothing tastes good mixed with toothpaste.
15. Fill Up on Protein
Tons of studies show that missing out on high protein foods can cause overeating and lead to weight gain. Plus, if you’re exercising to lose weight (which you should be!), protein is important for your muscles to repair after a big workout.
MORE: Venus Williams’ Food and Fitness Secrets
When you eat out, ask the waiter not to bring any bread to your table. One large bread roll with butter could be up to 100 calories, which you probably don’t need to be eating in addition to a full meal.
When you’re thirsty, sip water with lemon or iced greed tea rather than sugary soda drinks or milky coffee concoctions.
18. Never Skip Breakfast
Researchers analyzed 19 studies on weight gain and found a relationship between skipping breakfast and piling on the pounds, so remember to eat within an hour of waking up to kick-start your metabolism.
19. Stand While You Work
Get a standing desk. Even a couple of hours spent standing rather than sitting can boost your metabolism.
20. Make it Hot
Eat spicy foods, like hot peppers, which increase energy expenditure and fat oxidation by increasing the metabolism.
21. Pick Smart Snacks
Snack on calorie negative foods, like celery, which actually require more energy to digest than they contain.
22. Load Up on Grapefruit
It’s a great metabolism booster and an amazing source of vitamin C and vitamin A, both of which have been proven to help clear up your complexion and reduce the dark circles around tired eyes. Eat up!
23. Get Into Green Tea
Ditch empty energizing drinks like those found in milky lattes that don’t fill you up. If you miss your morning coffee, try a strong green tea instead—it’ll perk you up without the caffeine crash later.
24. Eat Right in the A.M.
Eat a breakfast that’s between 300 to 400 calories and full or protein to keep you feeling full (and not reaching for snacks) all morning. Stuck for ideas? Try making a frittata using only egg whites, or follow one of these recipe ideas.
25. Strengthen Up
Try a high-intensity workout that uses your own body weight as resistance.
MORE: 27 Surprisingly Healthy Super Bowl Recipes
If you’re not eating protein with just about every meal, you’re missing out on a golden opportunity to lose fat. An article published in the American Journal of Clinical Nutrition during 2006 argued that the current recommended daily intake for protein, 0.36 grams per pound of body weight, is way less than any woman undergoing strength training actually needs.
Instead, they suggest active women get between 0.54 and one gram per pound of body weight. If you want to lose weight, Women’s Health suggests using your goal weight rather than your current weight as a guide when calculating the required protein intake.
27. Go For Sweet Potatoes
Replace regular potatoes with sweet potatoes to swap starch and carbs for vitamins and nutrients. Here are a bunch of tasty recipes that use sweet potatoes perfectly.
28. Get Enough Fiber
Remember that it’s incredibly important for weight loss and nutrient absorption, so make sure you’re getting 30 to 50 grams of the good stuff every single day.
29. Pick Up Some Blueberries.
They’ve been shown to help get rid of belly fat, so much away on the tasty fruit at snack times or breakfast.
30. Get Plenty of Z’s.
Make sure you’re getting enough sleep, because nothing induces overeating and skipped workouts than feeling tired!
31. Download Healthy Apps.
Use a free fitness app like My Fitness Pal or these excellent women’s health ones to check how healthy your meal choices are, and to track your food intake verses the amount of exercise you’re doing.
32. Be Realistic
Set healthy and realistic weight loss goals and write them down on paper. The relationship between goal setting, committing said objectives to paper, and achieving success has been well documented.
33. Burn Calories at Home
Bookmark online cardio workout videos you can do at home for those nights or mornings when it’s too cold, hot, or rainy for a run outdoors.
34. Use the Buddy System
Plan workouts with a friend who will hold you accountable to your exercise commitments.
35. Add Garlic to (Almost) Everything
Apart from being damn delicious, it’s a fat-burning, metabolism-boosting food that helps balance blood sugar levels, which in turn reduces energy highs and slumps that are associated with over-eating.
36. Motivate With a Pro Program
Too busy to commit to a gym class? Buy an eBook program, like Kayla Itsines’ 12 week program that you can follow at home at burn fat in your living room.
37. Experiment (Carefully)
Try sipping on sugar water or extra-light olive oil—seriously! The Shangri-La Diet was pioneered by Seth Roberts, PhD, a professor of psychology, and claims you can lose weight by drinking one to three tablespoons of sugar water and/or one to two tablespoons of extra-light (not virgin) olive oil twice daily in between your normal meals. Apparently this diet suppresses your appetite while lowering your body’s “set point” (the weight at which it naturally wants to settle).
“It burns up to 50 calories if you laugh for 10 to 15 minutes per day,” Adelino Da Costa, owner of Punch Fitness Center in New York City told NBC News.
39. Go Organic
Where possible—and affordable—you should opt for organic food. Canadian researchers report that dieters who have the most organochlorines (a pollutant found in pesticides that is stored in your fat cells) find it harder to lose pounds. These dieters experience an abnormally large dip in metabolism when they lose weight, which could mean that the pesticides are actually interfering with the energy-burning process.
40. A Short Workout’s Better Than No Workout
When you’re too swamped to exercise properly, at least take a short 10 minute walk, or get up for regular intervals to walk around your office. One study looked at people who sit for hours on end, and found that those who took regular breaks to stand up, stretch, of stroll down corridors, had smaller waists than those who continued to sit all day.
41. Avoid Processed Stuff
Stop eating processed junk food—it may sound obvious, but too many people crush their weight loss progression by snacking on sugary and salty snacks.
42. Take an Actual Lunch Break
Stop eating lunch at your desk, and instead be more mindful about your meals by sitting at a table and avoiding distractions. You’d be surprised at just how effective mindful eating is at reducing overeating and lowering your BMI. By simply thinking about what you’re eating, as you’re eating it, you’re more tuned to your body’s “I’m full” cues and can start to think rationally about any desires to eat out of boredom.
43. Watch What You Add to Your Coffee (If You Drink It)
Drinking coffee can help you to lose weight, but be sure to watch the milk and sugar additions. Caffeine has been shown to increase the rate at which you burn calories, upping your metabolism dramatically in the hours after you drain your morning mug.
44. Try “superset” workouts.
45. Go On a Cleaning Spree
Complete your simple household chores, like vacuuming, dusting, and making your bed, to burn calories without even realizing it.
46. Walk and Talk
Instead of sitting down to take a phone call, walk and talk so that you can burn calories while mindlessly pacing a room or strolling the streets.
Find yourself tapping your feet or bouncing your legs while you type at your desk? Don’t stop! These little moves have been shown to make an actual difference when it comes to burning calories—again, it’s better than nothing.
48. Clean Your Cabinets
Rid your kitchen and office space of junk food—if it’s not there, you can’t eat it!
49. Watch Your Posture
Sit up straight at work and while watching TV, forcing your body to use muscles and exert energy to support itself.
50. Drink Wisely
If you don’t want to completely cut out alcohol, switch from sugary cocktails packed with empty calories to healthier alcoholic drinks, like vodka and club soda with a dash of fresh lime, or a glass of Brut Champagne. Wine isn’t nearly as bad as a hot-pink cocktail, but one glass will add about 130 calories, while a single shot of vodka with seltzer is only about 65 calories.
Courtesy Yuqi Zhang in Dr.Zhen Gu’s labSay goodbye to pricey gym memberships, fad diets, and every other weight loss tool out there. Pretty soon, a simple skin patch could make the fat melt right off your body—no effort required.
Does it seem too good to be true? The numbers don’t lie. Trials with mice show that these patches reduce fat by as much as 20 percent in treated areas.
The miracle medication was developed by researchers at Columbia University and the University of North Carolina. And not only could it give you the metabolism of your dreams, but it could also help combat conditions like obesity and diabetes. (You can also lose belly fat with these easy home remedies.)
Courtesy Yuqi Zhang in Dr.Zhen Gu’s labHere’s how it works: The patch’s grid of microscopic needles lightly pierces the area where the fat is stored, delivering nanoparticles of weight loss drugs underneath the skin. Those drugs then transform energy-storing white fat (the bad kind) into energy-burning brown fat (the good kind). Although a growing body of research has focused on how to activate this conversion—a process called browning—this is the first type of treatment to deliver the drugs via a patch.
“There are several clinically available drugs that promote browning, but all must be given as pills or injections,” pathologist Li Qiang from Columbia University said. “This exposes the whole body to the drugs, which can lead to side effects such as stomach upset, weight gain, and bone fractures. Our skin patch appears to alleviate these complications by delivering most drugs directly to fat tissue.”
Courtesy Yuqi Zhang in Dr.Zhen Gu’s labTo test the patches, researchers applied them to obese mice every three days for four weeks. The treated mice had two patches applied on different sides of their bodies: one containing one of two browning drugs—either rosiglitazone (also called Avandia) or a chemical called CL316243—and the other containing empty nanoparticles.
The patches containing the medication produced a 20 percent reduction in fat on the treated side of the obese mice, compared to the patches with no browning drugs, according to the final results. Mice who received the browning patch also showed lower fasting blood glucose levels than their control counterparts.
More research is needed to determine if this drug will be safe for humans to use, of course. But the results look promising so far. Until then, you can get a head start with these 42 fast, easy tips for weight loss.
The Most Dangerous Fat Is the Easiest to Lose
It’s every weight loss enthusiast’s dream to zap belly fat but, far from pure vanity, there’s actually a reason why having a lot of fat in the abdominal region can be dangerous. Fat is stored all over our body, but how does an expanding waistline grow your risk for chronic illness?
LOCATION, LOCATION, LOCATION
Your body’s fat impacts your health differently depending on where it’s stored. While most fat found on other parts of our bodies (think arms, legs, buttocks) are considered “subcutaneous fat,” belly fat is more likely to be “visceral.”
PINCHABLE VERSUS PRESSABLE
“Subcutaneous fat” is the pinchable, squishy fat right between your skin and muscle that helps keep you warm, cushions you against shock, and stores extra calories. “Visceral fat” stores calories too, but isn’t as pinchable because it is located in and around your organs. It’s hidden deep within the belly region, which is what makes it firm (rather than squishy) when you press it.
Fat doesn’t just store calories—it’s a living tissue capable of producing and releasing hormones that affect your other organs. Because visceral fat sits near our organs, its release of these chemicals is poorly situated. Having more visceral fat can raise your LDL (a.k.a. “bad” cholesterol) and blood pressure. Visceral fat can also make you less sensitive to insulin, which increases your risk for Type 2 Diabetes.
TELLING BAD BELLY FAT APART
Even if you’re thin, you can still have visceral fat around the abdominal region—being “skinny” doesn’t necessarily mean you’re healthy. There’s no sure-fire way to tell visceral from subcutaneous fat short of an expensive CT scan, but it’s important for you to get a rough idea of what your visceral stores are. Here are a few tricks to figure out where your belly stands:
APPLES AND PEARS
You’re probably wondering, “What does fruit have to do with it?” These two fruits give a quick visual of where most of your fat is stored on the body. Pears tend to store fat in the lower extremities (hips, thighs, buttocks) as subcutaneous fat while apples tend to store fat in the upper region (belly, chest) as visceral fat. It takes a quick inspection, but this is an imperfect way to tell these two fats apart.
WAIST CIRCUMFERENCE (WC)
Feel for the top of your hip bone (it’s at the same level as the top of your belly button) and circle a tape measure around this point. Remember to relax and don’t suck in your gut (be honest!). Take 2-3 measurements and figure out the average. Men should have a WC of less than 40 inches (102 cm) and women should have a WC of less than 35 inches (89 cm).
The waist-to-hip ratio (WHR) takes the circumference of your waist (see above) and divides it by the circumference of your hips. To measure your hips, stand in front of a mirror then figure out the widest part of your butt and measure that circumference. Then use this formula:
WHR = (Waist circumference) / (Hip circumference).
Men should have a WHR of less than 1 while women should have a WHR of less than 0.8.
KNOW YOUR FAMILY HEALTHY HISTORY
If your parents or siblings have insulin resistance, heart disease or non-alcoholic fatty liver, you may be at a greater risk for storing visceral fat. Keeping an eye on your visceral fat may be beneficial, but know that the causes of these chronic diseases are complex. If you’re in doubt, it’s best to speak with your healthcare provider.
READ MORE > ESSENTIAL GUIDE TO FAT
BANISHING VISCERAL FAT
If you fall in the normal range for WC and WHR, that’s great! Keep working at your weight goals as you see fit. If you’re not there, don’t despair. Because of its proximity to the liver, visceral fat is usually the easier fat to burn. It’s the less risky subcutaneous fat that likes to stick around.
Unfortunately, you can’t forcefully spot reduce fat around your belly no matter how many crunches you do. The next best thing is to live a healthy lifestyle:
- Go beyond weight tracking. You can track your waist, hip and even neck circumference in the app. Use this feature to see how your measurements change over time as you lose weight.
- Sweat for 30-60 minutes each day. Visceral fat responds well to regular endurance exercises, such as running, biking, rowing, swimming, that elevate your heart rate. As your body uses fat to fuel exercise, it’ll start using up your visceral stores.
- Eat a well-balanced diet. Eat a diet high in whole grains, fresh fruits and vegetables, and lean protein with calories set for gradual weight loss (e.g. about 1-2 pounds per week). Cut way back on added sugars and alcohol since these nutrients will more likely end up as visceral fat.
- Sleep more, stress less. It’s easier said than done, but in order to take care of your physical body, you have to take care of your mental state. Sleep loss and stress can sabotage your health and fitness goals, so learn more about getting a quality night’s rest and use meditation or yoga to calm your mind. Remember, it’s not just about your health; it’s about your happiness, too.
How do you banish belly fat? Share your comments below.
When you lose weight, where does it go? Turns out, most of it is exhaled.
In a new study, scientists explain the fate of fat in a human body, and through precise calculations, debunk some common misconceptions. Fat doesn’t simply “turn into” energy or heat, and it doesn’t break into smaller parts and get excreted, the researchers say.
In reality, the body stores the excess protein or carbs in a person’s diet in form of fat, specifically, as triglyceride molecules, which consist of just three kinds of atoms: carbon, hydrogen and oxygen. For people to lose weight, their triglycerides must break up into building blocks, which happens in a process known as oxidation.
When a triglyceride is oxidized (or “burned up”), the process consumes many molecules of oxygen while producing carbon dioxide (CO2) and water (H2O) as waste products.
So, for example, to burn 10 kilograms (22 lbs.) of fat, a person needs to inhale 29 kg (64 lbs.) of oxygen. And the chemical process of burning that fat will produce 28 kg (62 lbs.) of carbon dioxide and 11 kg (24 lbs.) of water, the researchers calculated.
“None of this biochemistry is new, but for unknown reasons it seems nobody has thought of performing these calculations before,” study authors Ruben Meerman and Andrew Brown of the University of New South Wales in Australia, said. “The quantities make perfect sense but we were surprised by the numbers that popped out.”
The researchers showed that during weight loss, 84 percent of the fat that is lost turns into carbon dioxide and leaves the body through the lungs, whereas the remaining 16 percent becomes water, according to the study published today (Dec. 16) in a special Christmas issue of the medical journal BMJ.
“These results show that the lungs are the primary excretory organ for weight loss. The water formed may be excreted in the urine, feces, sweat, breath, tears or other bodily fluids, and is readily replenished,” the researchers said.
The calculations also show the frightening power of, for example, a small muffin over an hour of exercise: At rest, a person who weighs 154 pounds (70 kg) exhales just 8.9 mg of carbon with each breath. Even after an entire day, if this person only sits, sleeps, and does light activities, he or she exhales about 200 grams of carbon, the researchers calculated.
A 100 g muffin can cover 20 percent of what was lost.
On the other hand, replacing one hour of rest with exercise such as jogging, removes an additional 40 g of carbon from the body, the researchers said.
Even if one traces the fates of all the atoms in the body, the secret to weight loss remains the same: In order to lose weight, one needs to either eat less carbon or exercise more to remove extra carbon from the body.
Email Bahar Gholipour. Follow Live Science @livescience, Facebook & Google+. Originally published on Live Science.